Fruit salad


This is the perfect recipe to start cooking with youth. It is simple, colourful and delicious.


Yield: 16 ½ cup servings



  • 8 c. bite-sized fresh fruit (strawberries, clementines, watermelon, peaches, plums, grapes, kiwis, blueberries, pears, mango, honeydew or anything else you have on hand) 
  • 2 lemons, juiced 
  • ¼ c. minced fresh mint leaves 
  • ½ lemon, zested 
  • 1 tbsp. honey  



  1. Combine fruit in a large mixing bowl.
  2. Whisk lemon juice, mint, lemon zest and honey together in a small bowl. Drizzle over the fruit mixture and toss to coat.
  3. Refrigerate 1 hour before serving. 


Adapted from: 

Une recette de gaufres dont vous raffolerez



Photo credit:  healthy seasonal recipes

Easy to prepare and full of flavour, these whole-wheat waffles are a true breakfast treat. Follow the simple steps below to whip up a batch, and have fun topping them however you like. Enjoy! 


Yield: 8 large waffles, serves 16.  



  • 5 eggs 
  • 3 c. (750 ml) milk 
  • ⅓ c. (75 ml) maple syrup 
  • 4 c. (1 L) whole-wheat flour 
  • 1 tbsp. (15 ml) baking powder 
  • 1 tsp. (5 ml) salt 



  1. Preheat the oven to 175°F (80°C). Place the rack in the centre of the oven.
  2. Preheat a waffle iron to maximum heat. 
  3. In a large bowl, whisk together the eggs, milk and maple syrup. 
  4. Add the flour, baking powder and salt. Whisk until the batter is smooth. 
  5. Ladle a layer of batter onto the waffle iron. Close and reduce to medium heat . Cook for 2 to 4 minutes or until golden brown. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter. 


Top with a combination of the following:  

  • Fresh fruit (kiwi, strawberries, bananas, etc.)  
  • Fruit compote (homemade such as berry compote, or storebought such as unsweetened applesauce)  
  • Yogurt 
  • Seeds (pumpkin, sunflower, chia, flax, hemp, etc.).  


Recipe adapted from 


Pão de Queijo: Brazilian Cheese Bread


Photo credit:  amigo foods

The Brazilian cheese bread known as pão de queijo makes for an excellent breakfast dish. Clarissa, a nutrition student who is currently interning at BCC, introduced us to this specialty from her native country. Cheesy and soft on the inside and crusty on the outside, pão de queijo is definitely something you’ll want to try in your breakfast program!  


Yield: 24; serves 8 (3 per child)  | Preparation: 20 minutes | Cooking time: 25 minutes



  • ⅔ c. (90 g) shredded cheddar cheese  
  • ⅓ c. (45 g) grated Parmesan cheese  
  • ⅔ c. (150 ml) milk 
  • ¼ c. (60 ml) vegetable oil 
  • ¼ tsp. (1 ml) salt 
  • 1⅓ c. (325 ml) tapioca flour 
  • 1 egg 



  1. Preheat the oven to 400°F (200°C). Place the rack in the centre of the oven. Line a baking sheet with parchment paper or a reusable baking mat.  
  2. Prepared the cheddar cheese using the larger holes on a grater, and the Parmesan cheese using the smaller holes. 
  3. Pour the milk and oil into a small saucepan. Add the salt and bring to a boil over high heat.  
  4. Remove from heat and immediately add the tapioca flour. Mix with a spoon until the flour is completely incorporated. 
  5. Add the egg and mix. Mix in the cheeses.  
  6. Moisten hands and roll into about 25 small balls. Place onto the prepared baking sheet.  
  7. Bake for 20 to 25 minutes until golden brown. Let cool and serve. Bom apetite! 



  • Tapioca flour is also known as tapioca starch. It comes from the cassava plant (also commonly called manioc or yucca), a root vegetable that is a staple in Brazilian cuisine.  
  • Pão de queijo is best when eaten fresh but it will keep for two days at room temperature and up to three months in the freezer.  
  • The Parmesan can be substituted with Gruyère or Comté cheese, or another semi-firm cheese that can be grated.  


  • If the dough turns out too dry, add a little more water to make it more pliable.  
  • You can lightly oil your hands to keep the dough from sticking to them when shaping the balls.  


Recipe adapted from 



Feu de bangale

Celebrating the Winter Holidays 

Winter is a magical season filled with joy and warmth. It is a time when we come together with our friends and families to celebrate various winter customs and traditions, and a big part of this involves food. Read on to find out more and get some mouthwatering recipes you can try out in your breakfast program or at home. 


Christmas: A Season of Giving and Treats

Christmas is one of the most widely celebrated winter holidays across the world. It’s a time for giving and receiving — and for enjoying delicious food. Here is a classic breakfast recipe with a Christmasy twist for you to try.  

Gingerbread Pancakes: The ultimate Christmas-inspired breakfast treat, these festive pancakes are lightly spiced with ginger and cinnamon, and topped with Greek yogurt and dates. 


Hanukkah: The Festival of Lights and Delights

Hanukkah is a Jewish holiday that is celebrated in many ways, including the lighting of the menorah and a bounty of traditional foods. Here is a Hanukkah-inspired recipe to savour. 

Latkes: These crispy potato pancakes are a Hanukkah staple. Top them with applesauce or sour cream for a savory and satisfying treat. 


Kwanzaa: Honouring African Heritage and Culinary Traditions

Kwanzaa is a celebration of African heritage focusing on unity, self-determination and creativity. It’s also a time to enjoy the rich flavours of African, African-American and African-Canadian cuisine.  

Crustless Sweet Potato Pie: A Southern classic with African roots, sweet potato pie is a scrumptious dessert that combines the rich flavours of sweet potatoes with the warmth of spices like cinnamon and nutmeg.  


Winter Solstice: The Longest Night of the Year

This astronomical event has been celebrated for millennia. Solstice customs mark the shortest day of the year and the gradual return of the sun.  

Creamy Oatmeal with Spiced Apple and Cranberry: Spiced compote sauce makes a great topping for a warm bowl of pot oats on a chilly solstice morning. 


By embracing the various winter holidays and exploring their unique traditions and recipes, we can learn more about our friends, classmates and the world around us. This season, let’s come together, share some delicious food and celebrate the rich tapestry of cultures and traditions that make our world so beautifully diverse. Happy holidays!  

Oatmeal spiced apple and cranberry

Photo credit: One Hot Oven


Spiced compote sauce makes a great topping for a warm bowl of pot oats on a chilly solstice morning.


Yield: 12



  • 6 medium apples, peeled, quartered, cored and diced 
  • ½ c. (125 ml) water 
  • 2 c. (500 ml) cranberries (fresh or frozen) 
  • 1 tsp. (5 ml) ground ginger 
  • ½ tsp. (2.5 ml) ground cloves 
  • 1 tsp. (5 ml) cinnamon  
  • ½ tsp. (2.5 ml) ground nutmeg 
  • 2 tbsp. (30 ml) granulated sugar, divided 
  • 2 c. (500 ml) oats 
  • 8 c. (2 L) milk or non-dairy alternative 
  • 1 tsp. (5 ml) vanilla extract



  1. Put the apples and water in a pan and cook gently until almost softened. Turn up the heat. Add the cranberries, spices and 1 tbsp. of the granulated sugar, and bubble until saucy. You can make this a day before serving. 
  2. Place the oats, milk, vanilla and the remaining 1 tbsp. sugar in a big saucepan. Bring to a boil, stirring constantly, and simmer for 4 to 5 minutes until creamy.  
  3. Divide between 12 bowls and top with the fruit mixture.
Crêpes au pain d'épice

Photo credit: Get Cracking


The ultimate Christmasinspired breakfast treat, these festive pancakes are lightly spiced with ginger and cinnamon, and topped with Greek yogurt and dates.


Yield: 20 pancakes 



  • 2 c. (500 ml) whole wheat flour 
  • 2 tsp. (10 ml) baking powder 
  • 1 tbsp. (15 ml) ground ginger 
  • 2 tsp. (10 ml) cinnamon 
  • Pinch of salt 
  • 1 tbsp. (15 ml) brown sugar 
  • 3 eggs, beaten 
  • 1 tbsp. (15 ml) applesauce  
  • 2 c. (500 ml) milk 
  • Vegetable oil or spray, to fry 
  • 1 c. (250 ml) Greek yogurt, to serve 
  • ½ c. (125 ml) chopped pitted dates, to serve


  1. Put the flour, baking powder, ginger, cinnamon, salt and brown sugar in a large bowl. Combine the eggs, applesauce and milk in a separate cup or jug. Gradually pour into the dry ingredients, whisking until a smooth, silky batter forms. 
  2. Heat oil in a large nonstick pan over medium heat and ladle 2 to 3 small rounds into the pan. Cook for 1 to 2 minutes until bubbles start to appear on the surface, then flip over and cook for a further minute until fluffy. Do this in batches until you have approximately 20 pancakes. 
  3. Top with Greek yogurt and chopped dates.
Crustless quiche

Photo credit: Kristine’s Kitchen


If you love the classic taste of quiche but don’t want the fuss of cooking with pastry, this crustless recipe is for you!


Yield: 8 servings



  • 1 red onion, finely chopped 
  • 1 garlic clove, minced 
  • 1 c. (250 ml) chopped cauliflower florets 
  • 1½ c. (350 ml) thickly sliced Brussels sprouts 
  • Cooking oil spray 
  • 8 large eggs 
  • 100 g (3.5 oz) natural cottage cheese 
  • 400 g (14 oz) canned baked beans, divided 
  • Seasoning to taste 
  • 6 cherry tomatoes, halved 
  • A handful of fresh parsley, chopped, to serve (optional) 



  1.  Preheat the oven to 350°F (180°C).
  2. Place the onion, garlic, cauliflower and Brussels sprouts in a deep non-stick quiche dish or another ovenproof dish. Spray with cooking oil spray, toss to coat and bake for 20 minutes or until the vegetables are almost tender.
  3. Meanwhile, whisk the eggs and cottage cheese together in a bowl or jug, and stir in half the baked beans and season as desired.
  4. Remove the dish from the oven, pour the egg mixture over the vegetables and gently stir. Spoon the rest of the beans on top, poke in the halved tomatoes and bake for 30 minutes or until set and golden.
  5.  Cut into 8 portions and scatter with chopped fresh parsley to serve if desired.
Recette tarte patates douces

Photo credit: Alida’s Kitchen


A Southern classic with African roots, sweet potato pie is a scrumptious dessert that combines the rich flavours of sweet potatoes with the warmth of spices like cinnamon and nutmeg. 


Yield: 10 slices 


  • 2 lb. (900 g) sweet potatoes (about 4 medium) 
  • ½ c. (125 ml) milk 
  • 1 tbsp. (15 ml) applesauce 
  • 2 tbsp. (30 ml) brown sugar 
  • 2 eggs 
  • 1 tbsp. (15 ml) margarine, softened 
  • 1 tsp. (5 ml) cinnamon 
  • 1 tsp. (5 ml) vanilla extract


  1. Preheat oven to 400°F (200°C) and coat a 9’’ (22 cm) pie plate with cooking spray. 
  2. Place potatoes on a baking sheet and bake 50 to 60 minutes, until tender. Let cool 10 minutes, then scoop out pulp and place in a large bowl. 
  3. Add remaining ingredients to bowl, and beat with an electric mixer until smooth. Pour mixture into pie plate. Reduce oven to 350°F (175°C). 
  4. Bake 45 to 50 minutes or until knife inserted into the centre comes out clean. Let cool, then cover and refrigerate until ready to serve. 
Recette Latkes

Photo credit: Mordu


These crispy potato pancakes are a Hanukkah staple. Top them with applesauce or sour cream for a savory and satisfying treat. 


Yield: 25 latkes 


  • 1 large onion (approximately ¾ c. or 175 ml) 
  • 2 lb. (900 g) Russet potatoes 
  • 2 large eggs 
  • 1 tsp. (5 ml) salt 
  • ½ tsp. (2.5 ml) black pepper 
  • ½ tsp. (2.5 ml) garlic powder 
  • 2 tbsp. (30 ml) olive oil 


  1. Set the oven to warm (170°F or 75°C). Place a cooling rack on a baking sheet. 
  2. Peel the onion, quarter it, then process it in the food processor until it’s finely chopped. Put in a colander and place the colander on top of a bowl. 
  3. Using the fine shredding disc of your food processor, shred the potatoes. Place them in the colander with the onions. 
  4. Use your clean hands to mix the onion and potatoes. Press on the mixture with your hands repeatedly to extract as much liquid as you can into the bowl. This is the most important step. The drier the mixture is, the crispier the latkes will turn out, and the less risk of them falling apart. Resist the temptation to add flour to help absorb the liquid: it is unnecessary and will result in suboptimal results. 
  5. In a large bowl, whisk together the eggs, salt, pepper and garlic powder. Add the drained onion/potato mixture and use a fork to mix well. 
  6. Heat the oil in a 12’’ (30 cm) nonstick skillet over medium heat until hot but not smoking. The oil should cover the bottom of the skillet and be about ½’’ (just over 1 cm) deep. 
  7. Spoon about 2 tbsp. of mixture per pancake into the skillet, pressing on them a little with a spatula to flatten. You should be able to fry 4 latkes at a time. (Pro tip: Try two skillets simultaneously to cut the frying time in half!) 
  8. Cook the latkes until the underside is browned, about 5 minutes. Turn them over and cook until the other side is browned, about 5 more minutes. 
  9. Transfer the cooked latkes to paper towels to drain, then place on the cooling rack on the baking sheet and keep them in the warm oven while you finish frying. Between batches, mix the egg and potato mixture to keep it from separating. 
  10. These can be prepared a day in advance and reheated in a hot oven.
Buffet du temps des fêtes


Photo credit: The Healthy Fish


It’s that time of year: holiday festivities, special activities at school, get-togethers with friends and family, and, of course, lots of delicious food. However, with the abundance of sweets, treats and decadent dishes, a pervasive and harmful aspect of our society is often heightened — food shaming. During the holiday season, this becomes particularly potent as food is often a centrepiece of our gatherings. Without being aware of it, and often with very good intentions, we can convey guilt-inducing messages. These messages can impact the children around us since they think in very concrete terms, so labelling a food as “good” or “bad,” or even talking about compensatory behaviour after eating certain types of food, can easily make them feel ashamed of what they eat. Here are a few examples of these  messages to avoid:   


“Christmas is my cheat day!”   

“This food is so good I’ll have to go on a diet in January.”

“I’m getting fat just looking at this spread!”

“This recipe is so full of butter, but it’s worth it!”

“I have to save my calories for this evening’s dinner.”  


Eliminating shameful messages during the holidays is important for fostering a healthy relationship with food and promoting a positive body image. Here are eight strategies to help downplay these messages:  



Adults should refrain from discussing diets, weight or appearance in front of children. Try to model positive behaviours and attitudes toward food and body image.   



Encourage a positive and accepting attitude toward food and body diversity. Emphasize that all bodies are unique and deserving of love and respect.   



When talking about food or eating, use neutral and non-judgmental language. Avoid phrases that categorize food as “good” or “bad.”  



When someone starts talking about diets or weight, redirect the conversation to more positive and inclusive topics. For example, discuss holiday traditions, shared experiences or other non-food related subjects.  



Encourage discussions about the pleasure of eating and the social aspects of sharing meals. Talk about how food can be delicious, satisfying and a source of joy.  



If children express concerns or questions about their bodies or eating habits, provide a safe and open space for them to share their feelings without judgment.  



Reinforce the idea that people come in all shapes and sizes, and that everyone’s body is unique and worthy of respect.  



Teach children that they have the autonomy to make choices about their bodies and their relationship with food. Encourage self-awarenessand emphasize the importance of following their hunger and fullness cues.  


The holiday season is an excellent time to reinforce positive values and attitudes toward food and body image. By fostering a healthy and respectful environment, you can help children develop a lifelong appreciation for their bodies and a balanced approach to eating.